What we eat has a big impact on our health and longevity; healthy longevity diets can help reduce the risk of developing chronic diseases such as heart disease, stroke, and diabetes and can also help to keep our mind and body functioning at their best as we age.
Eating a variety of nutrient-rich foods helps to ensure that we get the vitamins, minerals, and other nutrients our bodies need.
While it is important to eat healthy foods, it is also important to limit the amount of calories we consume; too many calories can lead to weight gain, which can in turn increase the risk for chronic diseases. Making smart choices about what we eat can help us live longer, healthier lives.
There’s no single blueprint for longevity diets, but there are some common threads that run through many of the diets that have been studied.
Generally, a longevity diet tends to be plant-based, with plenty of fruits, vegetables, and whole grains.
They also tend to be low in calories and fat, and high in healthy fats like omega-3s.
In addition, longevity diets often emphasize moderate intake of healthy proteins like fish, tofu, and legumes:
- Eat plenty of fruits and vegetables. Aim for at least five servings per day.
- Include whole grains in your diet. Choose options like brown rice, quinoa, and oats.
-Limit your intake of saturated fats and red meat. Choose leaner protein sources like chicken, fish, and tofu. - Stay hydrated by drinking plenty of water throughout the day.
- Limit your intake of processed foods, sugary drinks, and alcohol.
While there’s no guarantee that following a longevity diet will lead to a longer life, it can certainly help to improve your overall health and well-being.
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